Lemon Balm Tea: Benefits, How To Make And Side Effects

Lemon balm tea, also known as Melissa tea, is a herbal tea derived from the aromatic herb Melissa officinalis, has been cherished for centuries for its soothing properties and delightful citrusy flavor.

Lemon balm tea offers a wide array of health benefits, from calming anxiety, supports liver health, to supporting digestive health.

Here, we’ll explore the health benefits of drinking lemon balm tea, provide an easy recipe to make your own and outline potential side effects to be aware of.

Lemon Balm Tea Nutritional Facts

Nutritional Component	Amount per 100g	Notes
Calories	48 kcal	Low calorie content.
Protein	3.3 g	Contains a moderate amount of protein.
Carbohydrates	25 g	Primarily from natural sugars and fibers.
Fat	0.1 g	Very low in fat.
Vitamin C	0.24 – 615.8 µg/mL	Varies with infusion time; higher levels with longer infusion.
Total Phenolic Content	56.0 – 215.4 mg GAE/cup	Indicates antioxidant properties.
Total Flavonoids	69.9 mg QE/cup	Higher than sage, contributing to health benefits.

nutrition of lemon balm tea

Lemon balm is rich in beneficial compounds such as rosmarinic acid, flavonoids, and terpenes, which contribute to its wide range of health benefits.

Health Benefits of Lemon Balm Tea

Here are 11 health benefits of regularly drinking lemon balm tea:

1. It Reduces Anxiety and Stress

Lemon balm tea is renowned for its anxiolytic properties, making it an effective natural remedy for reducing anxiety and stress.

The key compounds responsible for this calming effect are rosmarinic acid, caffeic acid, and other phenolic compounds that work together to modulate neurotransmitter activity in the brain.

These compounds are believed to enhance the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate mood and promotes relaxation.

Drinking this tea can also lower cortisol levels, the body’s primary stress hormone. This effect can contribute to an overall reduction in stress and improved emotional well-being.

Optimization Tip: For maximum anxiety-reducing benefits of lemon balm tea drink it in the morning and evening and practice meditation or deep breathing exercises to enhance its calming benefits.

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2. It Can Improve Sleep Quality

Lemon balm tea offers significant benefits for those struggling with sleep issues, providing a natural and gentle way to improve sleep quality and duration.

The herb’s unique blend of compounds works to promote relaxation and regulate sleep patterns without the side effects often associated with conventional sleep aids.

Research shows that lemon balm, when combined with valerian, significantly improved sleep quality in participants with sleep disorders. The study showed a 33% improvement in sleep quality scores after just 15 days of treatment.

Furthermore, the mild sedative properties of lemon balm can help alleviate anxiety and racing thoughts that often interfere with falling asleep. Its ability to reduce cortisol levels may also contribute to a more restful night’s sleep by mitigating the effects of stress on sleep patterns.

Optimization Tip: Drink a cup of lemon balm tea 30-60 minutes before bedtime for optimal sleep benefits.

12 Benefits Of Lemon Balm Tea ( + How To Make It, Taste and More)

3. It Enhances Cognitive Function

Lemon balm tea offers remarkable benefits for cognitive function, making it a valuable natural aid for improving memory, focus, and overall mental performance.

The cognitive benefits of lemon balm tea are largely attributed to its cholinergic properties. Cholinergic compounds help increase the availability of acetylcholine, a neurotransmitter crucial for memory and learning processes.

The antioxidants present in lemon balm, particularly rosmarinic acid and flavonoids, help protect brain cells from oxidative stress and age-related damage.

This neuroprotective effect may contribute to long-term cognitive health and potentially reduce the risk of neurodegenerative diseases.

Optimization Tip: Drink a cup of lemon balm tea in the morning to boost cognitive benefits. Combine with brain-training exercises or puzzles.

4. It Provides Digestive Benefits

Lemon balm tea is a natural remedy for digestive discomfort, including bloating, indigestion, gas, and nausea.

Its antispasmodic and carminative properties help relax the muscles in the digestive tract, reducing cramping and easing the passage of gas.

A study in the journal Phytomedicine highlighted lemon balm’s efficacy in alleviating symptoms of dyspepsia (indigestion). Participants who consumed lemon balm reported significant improvements in digestive discomfort compared to the placebo group.

Optimization Tip: For maximum digestive benefits of lemon balm tea, drink it after meals. Combining it with ginger or peppermint can enhance its digestive benefits by providing additional soothing effects on the stomach.

5. It Boosts Immune System

Lemon balm tea can be a powerful ally in strengthening the immune system, thanks to its rich content of immune-boosting compounds.

The immune-boosting benefits of lemon balm tea are largely attributed to it’s high content of antioxidants, particularly rosmarinic acid and flavonoids. These compounds help neutralize free radicals and reduce oxidative stress, which can otherwise compromise immune function.

Moreover, lemon balm has been shown to have antimicrobial properties against a range of pathogens, including certain viruses and bacteria.

This dual action of boosting immune cell activity and directly combating pathogens makes this beverage a valuable tool for maintaining robust immune health.

Optimization Tip: Drink lemon balm tea regularly during cold and flu season. Combine with echinacea or elderberry for enhanced immune benefits.

6. It Benefits Cardiovascular Health

Lemon balm tea offers several benefits for cardiovascular health, making it a valuable addition to a heart-healthy lifestyle. Its unique composition of antioxidants and bioactive compounds contributes to improved heart function and reduced risk factors for heart disease.

These compounds help reduce oxidative damage to blood vessels and prevent the oxidation of LDL cholesterol, a key factor in the development of atherosclerosis.

Furthermore, lemon balm tea has been shown to have mild vasodilatory effects, helping to relax blood vessels and potentially lower blood pressure. Its ability to reduce stress and anxiety may also indirectly benefit heart health by mitigating the negative effects of chronic stress on the cardiovascular system.

Optimization Tip: For enhanced cardiovascular benefits, combine with hawthorn tea or add a squeeze of lemon to increase the absorption of beneficial compounds.

7. Alleviates Menstrual Cramps

Lemon balm tea offers significant relief for women experiencing menstrual cramps and discomfort.

It’s natural antispasmodic and analgesic properties make it an effective and gentle remedy for menstrual pain.

The pain-relieving benefits of lemon balm tea are primarily attributed to its ability to relax smooth muscles, including those in the uterus. This antispasmodic action helps reduce the intensity of uterine contractions, which are responsible for menstrual cramps.

Additionally, lemon balm’s anti-inflammatory properties may help reduce overall inflammation in the pelvic area during menstruation.

The calming effects of lemon balm tea can help alleviate the mood swings and irritability often associated with premenstrual syndrome (PMS). It’s ability to reduce stress and promote relaxation may contribute to an overall improvement in menstrual symptoms.

Optimization Tip: Start drinking lemon balm tea a few days before your expected period and continue throughout menstruation for maximum relief.

8. Skin Health Benefits

Lemon balm tea offers several potential benefits for skin health. Its anti-inflammatory properties can help soothe skin conditions like acne, eczema, and psoriasis, reducing redness, swelling, and irritation. Additionally, the antioxidants in lemon balm can protect the skin from oxidative stress, which can contribute to premature aging and wrinkles.

Some people also use lemon balm topically to treat minor skin irritations, such as bug bites and sunburns. However, it’s important to note that while lemon balm tea can offer potential skin benefits, individual results may vary. If you have specific skin concerns, consulting with a dermatologist is recommended.

Optimization Tip: Apply cooled lemon balm tea as a facial toner or use it to make a soothing compress for irritated skin. For enhanced skin benefits, combine with green tea or add a few drops of lavender essential oil to your skincare routine.

9. Promotes Hair Health

Lemon balm tea can be a valuable addition to your hair care routine, Lemon balm tea can contribute to hair health in several ways:

1. Scalp Health:

Anti-inflammatory Properties: Lemon balm’s anti-inflammatory properties can soothe an irritated scalp, reducing conditions like dandruff and eczema.
Antimicrobial Action: It can help combat fungal and bacterial infections that can lead to scalp issues.

2. Hair Growth:

Increased Blood Circulation: Improved blood circulation to the scalp can nourish hair follicles, promoting hair growth.
Hormonal Balance: Lemon balm may help regulate hormones that influence hair growth, such as DHT.

3. Hair Strength:

Antioxidant Protection: The antioxidants in lemon balm can protect hair from oxidative stress, which can damage hair follicles and weaken hair.
Protein-Rich: Lemon balm can help strengthen hair by providing essential nutrients and proteins.

While lemon balm tea offers potential benefits for hair health, it’s important to note that individual results may vary. If you have specific hair concerns, consulting with a dermatologist or trichologist is recommended for personalized advice.

Optimization Tip: Use cooled lemon balm tea as a hair rinse after shampooing. For enhanced hair benefits, mix with rosemary water or add a few drops of peppermint essential oil to stimulate hair growth and invigorate the scalp.

10. It Help Reduces Inflammation

Lemon balm tea is a potent anti-inflammatory agent, offering relief from various inflammatory conditions throughout the body.

The anti-inflammatory benefits of lemon balm tea makes it particularly beneficial for conditions such as arthritis, inflammatory skin disorders, and even certain types of inflammation-related cancers. It’s ability to modulate the inflammatory response can help reduce pain, swelling, and discomfort associated with these conditions.

Optimization Tip: Consume lemon balm tea regularly, especially before bed, to support the body’s natural anti-inflammatory processes during sleep. Combine with turmeric or ginger for enhanced anti-inflammatory effects.

11. Supports Liver Health

This tea can be a valuable ally in maintaining and improving liver health.

It’s potent antioxidant and detoxifying properties contribute to the liver’s optimal functioning and protection against damage.

The liver-protective benefits of drinking lemon balm tea are largely attributed to its high content of antioxidants.

These compounds help protect liver cells from oxidative stress and free radical damage, supporting the liver’s natural detoxification processes.

Lemon balm tea’s choleretic properties can help stimulate bile production and flow, aiding in the digestion of fats and potentially benefiting conditions such as fatty liver disease.

Optimization Tip: For enhanced liver-cleansing effects, combine with milk thistle tea or add a slice of lemon to boost its detoxifying properties.

How to Make Lemon Balm Tea (Recipe)

Making lemon balm tea at home is simple and allows you to enjoy its full benefits. Here’s an easy recipe:

Ingredients:

2-3 teaspoons fresh lemon balm leaves (or 1-2 teaspoons dried)
1 cup hot water
Optional: honey, lemon, or other herbs for flavor

Instructions:

Boil water in a kettle or pot.
Place fresh or dried lemon balm leaves in a tea infuser or directly in your cup.
Pour hot water over the leaves.
Cover and steep for 5-10 minutes.
Remove the infuser or strain the tea.
Add honey, lemon, or other flavorings if desired.
Enjoy your homemade lemon balm tea!

Tips:

Use organic, high-quality lemon balm to ensure safety and potency.
For a stronger flavor, gently crush fresh leaves before steeping.
Experiment with steeping times to find your preferred strength.

7 Potential Side Effects of Lemon Balm Tea

While lemon balm tea is generally safe for most people, it’s important to be aware of potential side effects:

Drowsiness: May cause excessive sleepiness, especially in high doses.
Digestive issues: Some people may experience nausea or abdominal pain.
Thyroid interference: May interact with thyroid medications.
Increased GABA activity: Can potentially interact with sedatives or anti-anxiety medications.
Allergic reactions: Rare but possible, especially in those sensitive to plants in the mint family.
Headaches: Some individuals may experience headaches with frequent use.
Pregnancy and breastfeeding: Limited research on safety; consult a healthcare provider before use.

Always consult with a healthcare professional before adding lemon balm tea to your routine, especially if you have existing health conditions or are taking medications.

Conclusion

Lemon balm tea offers a wide array of health benefits, from reducing anxiety and improving sleep to supporting digestive and heart health. Its gentle yet effective properties make it a valuable addition to a healthy lifestyle.

By incorporating lemon balm tea into your daily routine, you can harness its incredible potential to support your body and mind. Remember to enjoy it in moderation and be aware of potential side effects and interactions.

Sources:
[1] https://www.drinkteaa.com/blogs/healthy-lifestyle/lemon-balm-benefits
[2] https://www.medicalnewstoday.com/articles/lemon-balm-tea
[3] https://www.tuasaude.com/en/lemon-balm/
[4] https://www.medicalnewstoday.com/articles/lemon-balm-uses
[5] https://www.healthline.com/health/lemon-balm-uses
[6] https://draxe.com/nutrition/lemon-balm/
[7] https://www.webmd.com/diet/health-benefits-lemon-balm
[8] https://www.traditionalmedicinals.com/products/lemon-balm-tea